{"id":5385,"date":"2013-12-30T21:16:08","date_gmt":"2013-12-30T20:16:08","guid":{"rendered":"http:\/\/blogg.improveme.se\/almqvistblogg\/?p=5385"},"modified":"2013-12-30T21:18:00","modified_gmt":"2013-12-30T20:18:00","slug":"gardagens-laxor-i-praktik","status":"publish","type":"post","link":"https:\/\/blogg.improveme.se\/almqvistblogg\/2013\/12\/30\/gardagens-laxor-i-praktik\/","title":{"rendered":"G\u00e5rdagens l\u00e4xor i praktik"},"content":{"rendered":"<p><a href=\"http:\/\/blogg.improveme.se\/almqvistblogg\/files\/2013\/12\/IMG_01211.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-5395\" title=\"IMG_0121\" src=\"http:\/\/blogg.improveme.se\/almqvistblogg\/files\/2013\/12\/IMG_01211-680x434.jpg\" alt=\"\" width=\"480\" height=\"234\" \/><\/a>V\u00e4rmde bara upp 5 minuter p\u00e5 crosstrainern idag &#8211;\u00a0snabbt och enkelt \ud83d\ude42<\/p>\n<p style=\"text-align: left;\">Gjorde sittandes benpress, sittandes benb\u00f6j (f\u00f6r hamstrings) och sedan \u00f6vningen n\u00e4r man med vikt runt ankeln (\u00f6versta bilden)\u00a0drar\/sparkar benet bak\u00e5t (f\u00f6r baksida l\u00e5r, rumpa, l\u00e4ndrygg) med f\u00f6ljande metod:<br \/>\n<span style=\"color: #999999;\"><strong>10<\/strong>\u00a0rep. l\u00e4ttre vikt<\/span><br \/>\n<span style=\"color: #666699;\"><strong>8<\/strong>\u00a0rep. mer vikt<\/span><br \/>\n<span style=\"color: #003366;\"><strong>6<\/strong> rep. maxvikt<\/span><br \/>\n<span style=\"color: #666699;\"><strong>8<\/strong> rep. mindre vikt igen<\/span><br \/>\n<span style=\"color: #999999;\"><strong>10<\/strong>\u00a0rep.\u00a0l\u00e4ttare vikt igen<\/span><\/p>\n<p>\u00c5t\u00a0som rekommenderat \u00e4ven\u00a0ett &#8221;snack&#8221;\u00a0efter ca 50 min (avokado\u00a0i plastp\u00e5se) &#8211; k\u00e4nde absolut skillnad p\u00e5 uth\u00e5llighet och styrka och\u00a0kunde forts\u00e4tta\u00a0med axelpress, latsdrag, biceps, triceps och\u00a0mage (dessa \u00f6vningar 4 omg\u00e5ngar \u00e1 12 reps).<\/p>\n<p>Stretchade sedan i lugn och ro och\u00a0gick raskt hem (10 min)\u00a0ist\u00e4llet f\u00f6r annan konditionstr\u00e4ning.<\/p>\n<p>Bel\u00e5ten med detta ska jag nu inta en plats framf\u00f6r kv\u00e4llens film: Erased med Aaron Eckhart.<br \/>\nHa en trevlig kv\u00e4ll \u2665<\/p>\n<p><a href=\"http:\/\/blogg.improveme.se\/almqvistblogg\/files\/2013\/12\/30dec.png\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-5402\" title=\"30dec\" src=\"http:\/\/blogg.improveme.se\/almqvistblogg\/files\/2013\/12\/30dec.png\" alt=\"\" width=\"403\" height=\"480\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>V\u00e4rmde bara upp 5 minuter p\u00e5 crosstrainern idag &#8211;\u00a0snabbt och enkelt \ud83d\ude42 Gjorde sittandes benpress, sittandes benb\u00f6j (f\u00f6r hamstrings) och sedan \u00f6vningen n\u00e4r man med vikt runt ankeln (\u00f6versta bilden)\u00a0drar\/sparkar benet bak\u00e5t (f\u00f6r baksida l\u00e5r, rumpa, l\u00e4ndrygg) med f\u00f6ljande metod: 10\u00a0rep. l\u00e4ttre vikt 8\u00a0rep. mer vikt 6 rep. maxvikt 8 rep. mindre vikt igen 10\u00a0rep.\u00a0l\u00e4ttare &#8230; <a title=\"G\u00e5rdagens l\u00e4xor i praktik\" class=\"read-more\" href=\"https:\/\/blogg.improveme.se\/almqvistblogg\/2013\/12\/30\/gardagens-laxor-i-praktik\/\" aria-label=\"L\u00e4s mer om G\u00e5rdagens l\u00e4xor i praktik\">L\u00e4s mer<\/a><\/p>\n","protected":false},"author":5927,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9],"tags":[],"class_list":["post-5385","post","type-post","status-publish","format-standard","hentry","category-traning"],"_links":{"self":[{"href":"https:\/\/blogg.improveme.se\/almqvistblogg\/wp-json\/wp\/v2\/posts\/5385","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogg.improveme.se\/almqvistblogg\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogg.improveme.se\/almqvistblogg\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/almqvistblogg\/wp-json\/wp\/v2\/users\/5927"}],"replies":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/almqvistblogg\/wp-json\/wp\/v2\/comments?post=5385"}],"version-history":[{"count":0,"href":"https:\/\/blogg.improveme.se\/almqvistblogg\/wp-json\/wp\/v2\/posts\/5385\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogg.improveme.se\/almqvistblogg\/wp-json\/wp\/v2\/media?parent=5385"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogg.improveme.se\/almqvistblogg\/wp-json\/wp\/v2\/categories?post=5385"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogg.improveme.se\/almqvistblogg\/wp-json\/wp\/v2\/tags?post=5385"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}